These 13 yoga poses for back pain facile tip for relieving your pain quickly, release tight muscles in your back and alleviates pain quickly make you happy forever.
It has been proven that yoga benefits our body in end number of ways. Yoga plays its part in our health, both physical and mental, release our stress, boosts up our concentration level. Yoga, which is a mind body therapy, that’s often recommended treating not only back pain but the strain that accompanies it.
13 Yoga Poses To Back Pain Relief Quickly
- Diamond Pose
- Reclining Hero Pose
- Fish Pose
- Bridge Pose
- Extended Puppy Pose
- Sage pose
- Spine Twist
- Sphinx Pose
- Cobra Pose
- Locust Pose
- Standing Half-Forward Bend Pose
- Revolved Head To Knee
- Happy Baby
These appropriate yoga poses can relax and strengthen your body․
Diamond Pose
Focus: Arches
Level: Beginner
Total Time: More than 30 seconds
Indications: Indigestion, Flatulence, Menstrual pain
Contraindications: Ankle injury, Knee injury
Note: Before taking on this pose consult a doctor or an experienced instructor, avoid this pose, If you experience heart problems or have a headache.
Start with Vajrasana or Diamond Pose, is one of the best “anti-sitting” poses for those who spend a lot of time at a desk. It is one of the most ancient and traditional postures used for meditation and breathing exercises (Pranayama). The hero pose strengthens the arches of your feet while simultaneously stretching your legs and ankle. This yoga pose is very good for relieving back pain, menstrual pain, indigestion and flatulence. Experts believe that Vajrasana or Diamond Pose can help with asthma and high blood pressure.
Reclining Hero Pose
Also known as: Reclining Hero Pose, Supta Virasana, Fixed-Firm Pose, Saddle Pose
Focus: Arches
Level: Intermediate
Total Time: 30-60 seconds
Indications: Respiration, High blood pressure, Varicose veins, Sciatica, Infertility, Insomnia, Flat feet
Contraindications: Injury to Back, Knee, Ankle
The Reclining Hero Pose (Supta Virasana) works to build strength in your arches while simultaneously stretching your legs, abdomen, and hip flexors. Regular practicing this yoga pose to relieve numerous conditions including back pain, varicose veins, other leg-and foot-related issues, respiratory conditions, and high blood pressure.
Individuals with ankle, knee, hip, or major back injuries should forego this pose. The prerequisite for the Reclining Hero Pose (Supta Virasana) is to be comfortable in the hero pose, with or without a block supporting your hips.
How to do:
- Start in the hero pose, seated on your hips and knees, with your feet – soles upward – just outside your hips. Exhale and position your hands on the ground slightly behind you. Angle the torso back onto your hands, then your forearms, keeping your knees and shins rooted on the ground.
- If the knees or shins come loose from the floor, you have leaned back too far. Rise back up and lower the torso again, supporting it on your arms but stopping before your knees begin to lose contact with the floor. It’s the perfect position for you.
- If you are able to go farther, however, lower the torso until you are lying on your shoulders. At this point lower the arms to your sides with your palms facing up.
- If your ribs stick up dramatically, lower them and press your pubis into the belly button.
- Remain this position for 30 seconds in the beginning. Over time, you can gradually work your way up to 5 minutes at a stretch.
- To release from this position, push the forearms into the ground and shift your weight onto your hands. Using the support of the hands, raise yourself back into the hero pose using the strength surrounding the breastbone.
Fish Pose (Matsyasana)
Focus: Neck, Upper Back
Level: Beginner
Total Time: 15-30 seconds
Indications: Backaches, Constipation, Menstrual pain, Exhaustion, Anxiety, Respiratory conditions
Contraindications: Major neck injury or lower back injury, Blood pressure (high or low), Restlessness, Migraine
The fish pose will build strength in your upper back and your neck, while stretching your throat, the front of neck, the deep hip flexors, and your rib muscles. Ancient texts claim that the performance of Fish pose can aid in eliminating diseases naturally. Modern research suggests that regular performance can help improve your posture. Experts also claim that this yoga pose can provide relief for constipation, menstrual pain, back pain, tiredness, anxiety and respiratory conditions.
How to do:
- Start by lying down on your back with your knees bent, and feet flat on the ground.
- Inhale, raise your abdomen above the ground and place your hands under your hips, palms up. Lower the hips on top of your hands with the elbows and forearms close to your body.
- Inhale and push your elbows and forearms into the ground. Press the shoulder blades up into your back. Inhale again and raise the upper body and head off the ground.
- Allow the top of your head to tilt back and touch the ground but avoid crunching your neck. Keep the knees bent.
- Stay in this position for 15-30 seconds and breathe continuously.
- To release from this posture, exhale, raise your head up and lower the upper body to the ground before letting your head rest on the ground as well. Bring the knees to your stomach and squeeze them with the hands as you allow your back muscles to relax.
4. Bridge Pose (Setu Bandha Sarvangasana)
Focus: Spine, Neck, Chest
Level: Beginner
Total Time: 30-60 seconds
Indications: Prevent headaches, Asthma, Sinus problems; Energizes thyroid, Abdomen, Lungs; Relieves menstrual pain, Menopause symptoms;
Contraindications: Major neck injury
Note: If performed incorrectly, Bridge pose can lead to neck injury.
Bridge Pose (Setu Bandha Sarvangasana) is great for many parts of the body, but it primarily stretches out the spine, neck and chest. Setu Bandha Sarvangasana can also energize the thyroid, abdomen and lungs. This yoga pose can help re-energize your legs, improve digestion and can help prevent your headaches, fatigue, insomnia and back pain.
Many people who suffer from asthma, sinus problems, osteoporosis and high blood pressure find the Bridge Pose (Setu Bandha Sarvangasana) very soothing. Women often find Bridge Pose helpful in relieving menstrual pain and menopause symptoms.
How to do:
Start with lie down on the ground. If you desire you can place a blanket underneath your shoulders, for support. Bend the knees and pull them as close to your sitting bones as you can.
Exhale as you press the feet and arms into the ground and push the tailbone up to activate your glutes before raising your hips off the ground.
Your knees should be remained directly above the feet. It may help to fold the hands under your pelvis and use your arms to support the shoulders.
Move the knees away from your hips to lengthen your tailbone and bring the pubis up toward your belly-button.
Pull the chin away from your breastbone, tense your shoulder blades and press the sternum up.
Stay in this position for up to 60 seconds, taking full, methodical breaths. To release from pose, exhale while gently lowering your back and hips onto the ground.
5. Extended Puppy Pose (Uttana Shishosana)
Focus: Spine and shoulders
Level: Beginner
Total Time: 30-60 seconds
Indications: Insomnia, Stress
Contraindications: Knee injury (only)
The extended puppy pose opens the spine and shoulders. The only restriction for Extended Puppy Pose (Uttana Shishosana) is if you have a knee injury.
How to do:
Get down on all fours and make sure that the shoulders are directly above your wrists and the hips are directly above your knees. Work your hands slightly forward and curl the toes under your feet. Exhale and position the hips halfway to your feet. Avoid letting the elbows make contact with the floor as you do this.
Lower your face toward the ground and release the neck. Your lower back should be remained slightly arched. Push the palms into the floor and extend through the arms as you move your hips back. This movement should cause a stretch to occur in the spine.
Stay in the Extended Puppy Pose (Uttana Shishosana) for 30-60 seconds, breathing deeply and steadily, in and out.
To release yourself from Extended Puppy Pose, simply come back up onto all fours.
6. Sage Pose (Marichyasana)
Also known as: Sage Twist Pose, Marichyasana, Marichi’s Pose, One-Legged Seated Spinal Twist Pose
Focus: Spine, shoulders
Level: Intermediate
Total Time: 30-60 seconds
Indications: Spinal injury, Blood pressure (high or low), Insomnia, Diarrhea, Migraines
Contraindications: Knee injury (only)
Note: Those with a back injury should perform Sage Pose only under the supervision of an experienced instructor. People with blood pressure problem, migraine, diarrhea or sleeplessness should avoid Sage Pose completely.
Bending forward in Sage Pose (Marichyasana) not only improves the flexibility of the neck and shoulders, but also gives good strength to the muscles.
After interlocking your wrist with a grip of the thigh, apply pressure to the hip in Sage Pose (Marichyasana). This pressure on the hip creates a feeling of deep balance which ensures alignment of the hips and makes the base of the spine perfect. It strengthens the base, the sacrum giving a great support to your entire spine.
How to do:
Start seated in a Dandasana (Staff Pose), extending your spine tall.
Draw your right knee up into your chest placing the sole of your foot flat on the ground while your knee points to the ceiling. The foot should be placed slightly right of center, so your chest points forward unblocked.
Keep your chest lifted as you extend your left foot forward, straightening your left leg flat on the ground in front of you. Flex actively through both sides of your foot, and press down through the inner edges of your leg, this will engage your leg muscles.
You may remain here or continue by reaching both your arms directly forward in front of you. Your right arm extends in front of and inside the right bent leg.
Once you have reached as far forward as possible, bend at your elbows and wrap your both arms directly behind you, ultimately clasping your hands behind you.
With your hand clasped, inhale to elongate the spine, and exhale to reach the body forward, aiming the chest toward your thigh. Lengthen your back of your neck, pointing your face slightly downward.
Remain in this position for 30-60 seconds.
To release from this pose, exhale as you release your arms and return to Dandasana (staff pose): stretch the legs straight forward, flexing the ankles and bending your toes back toward the torso, which is suspended straight and tall, rising from the hips to the sky. Inhale, filling the lungs and expanding your chest. Exhale slowly, taking twice as long to empty your lungs as you took to fill them. Take the another breath and let it out.
Repeat this process with the other side of your body.
8. Spine Twist (Matsyendrasana)
Also known as: Spine Twist, Matsyendrasana, Sage Marichi Pose
Focus: Spine
Level: Beginner
Total Time: 30-60 seconds
Indications: Sciatica, Neck pain, Lower backache, Second trimester pregnancy
Contraindications: Menstruation or sleeplessness, Blood pressure (high or low), Headache, Diarrhea, Insomnia
The spine twist focuses on building strength in your spine as well as your hips and shoulders. This yoga pose relieves back pain and stiffness from between the vertebrae and very useful for slipped disc.
Experts also believe the Spine Twist (Matsyendrasana) can help treat carpal tunnel syndrome, relief for lower backaches, sciatica, and neck pain. It can massage your abdominal organs, relieve stress, and help with digestion. Pregnant women may find it therapeutic to perform this yoga pose through their second trimester.
One yoga pose, in particular, that may spell trouble to your back is a Spine Twist. Twisting your spine can be very relieving, but it is also associated with the risk for your herniated disc, sacroiliac instability, and other injuries.
How to do:
Start by sitting on the ground with your legs in front of the body.
Transfer the weight to your right hip. Bend your knees and stretch the legs to the left. Rest the feet on the ground outside of your left hip and rest the ankle in your right arch.
Inhale and raise the top of your chest to elongate the front of your body. Exhale and rotate your body to the right while keeping left buttock close to the ground. Elongate your tailbone into the ground and soften the stomach.
Place the left hand behind your right knee and rest the right hand on the ground next to your right hip. Slightly draw your left shoulder back while tensing the shoulder blades across your back. Continue to rotate to the right and turn the head to the right.
As you inhale, continue to raise your torso through your chest. As you exhale, continue to rotate your body a little further.
Remain in this position for 30-60 seconds. To release yourself from this pose, exhale and untwist your body, returning to the starting position. Repeat the twist, this time in the opposite direction.
9. Sphinx Pose (Salamba Bhujangasana)
Also known as: Sphinx Pose, Salamba Bhujangasana, Niravalasana
Focus: Spine
Level: Beginner
Total Time: 5-10 seconds
Indications: Depression, Fatigue
Contraindications: Headache, Major back injury
The Sphinx Pose (Salamba Bhujangasana) strengthens your spine while simultaneously stretching your shoulders, abdomen, lungs, and chest.
It stretches the entire back and can energize your abdominal organs and help relieve stress. In the process of stretching, it strengthens your spine, back, arms, and helps in tightening the gluteus muscles (buttocks). The tightening of these muscles supports your hips, spine, and pelvis.
Sphinx Pose (Salamba Bhujangasana) is good to help individuals suffering from issues related to any part of the spine. This yoga pose helps in a therapeutic way to relieve back pain or neck pain when done under the guidance of a yoga teacher.
How to do:
- Start by lying on your stomach with your legs together. Tense your tailbone into the pubis and elongate it toward your soles of the feet. Turn the thighs inward to elongate your sacrum and stretch your lower back to prep it for the rest of this pose.
- While actively stretching through your toes, continue to elongate the tailbone. Slightly tense your hips and activate the legs while resting your brain, eyes and tongue.
- Position the elbows under your shoulders and set your forearms on the ground. Inhale and raise your head and torso off the ground and into a soft backbend.
- Softly draw your stomach up from the ground to make your backbend evenly distributed across the vertebrae.
- Remain in this position for 5-10 breaths. To release yourself from this position, exhale, gently lower the stomach to the ground followed by your chest and head. Lay your head on its side and rest yourself on the ground for a few moments, breathe consistently.
Cobra Pose (Bhujangasana)
Also known as: Cobra Pose, Bhujangasana
Focus: Spine
Level: Beginner
Total Time: 15-30 seconds
Indications: Asthma
Contraindications: Major back injury, Headache, Pregnancy, Carpal tunnel
This yoga pose focuses on increases the mobility of spine and building strength in your spine while simultaneously opening your shoulders, abdomen, lungs, and chest, and can help relieve back pain. Cobra Pose (Bhujangasana) is great for opening up your lungs and heart, making it very therapeutic for individuals who suffer from asthma.
How to do:
Start by lying on your stomach with your face down, your legs straight out behind you, and the tops of your feet flat on the ground. Place the hands under your shoulders, keeping the elbows close to your body. Press the pubis, thighs and feet into the ground.
Inhale, raise the chest off the ground by straightening your arms and pushing your torso up to a comfortable height. Press your tailbone into the pubis and raise the pubis toward your belly button to shorten the hip points. Slightly tense the hips.
Tense your shoulder blades across your back as you extend the ribs ahead. Raise yourself through the top of the chest. Ensure that your backbend is even throughout the entire spine.
Remain in this position for 15-30 seconds while you breathe normally. To release yourself from this position, exhale and lower your body back to the ground.
Locust Pose (Salabhasana)
Also known as: Locust Pose, Salabhasana, Shalabhasana, Salambhasana
Focus: Spine
Level: Beginner
Total Time: 30-60 seconds
Indications: Lower back pain, Constipation, Gas, Exhaustion
Contraindications: Modification for neck injury, Major back injury, Headache
The Locust Pose (Salabhasana) focuses on mobility and building strength in your spine as well as the backs of your arms, legs, and hips, all while simultaneously stretching your thighs, chest, stomach and shoulders. It can help you fight stress while improving the posture. Experts believe that this yoga pose can offer relief for constipation, gas, exhaustion and lower back pain.
How to do:
- Start by lying face down on your stomach with your arms at your sides, palms facing up. Turn the thighs inward by rotating your big toes toward each other. Tense your hips so that the tailbone pushes into your pubis.
- Inhale and raise your head, upper body, legs and arms off the ground. Tense your hips again and actively reach through your legs towards the soles of the feet and toes. The big toes should stay facing each other. Raise the arms parallel to the ground and extend back through the tips of your fingers as you push into the sky. Strongly press the shoulder blades together.
- Stare ahead while keeping the head stable. The back of the neck should be long with your head raised.
- Remain in this position for 30-60 seconds. To release yourself from this position, exhale, lower your body to the ground, rest, and take a few breaths.
Standing Half-Forward Bend Pose (Ardha Uttanasana)
Also known as: Standing Half-Forward Bend Pose, Ardha Uttanasana
Focus: Human back
Level: Beginner
Total Time: N/A
Indications: Liver, Kidneys, Digestion, Insomnia
Contraindications: Modification for neck injury
The standing half-forward bend pose focuses on strengthening your back to improve your posture, stretches and lengthens your hamstrings, calves, and front and back torso while simultaneously stretching the front of your body.
Practicing this yoga pose offer relief back pain and stimulates the abdominal organs and belly, improving digestion. As part of the Sun Salutation sequence, standing half-forward bend pose also helps to teach the linking of breath with movement — an action that soothes and calms the mind.
How to do:
Start in a standing forward bend pose and rest the tips of your fingers on the ground next to your feet. Inhale, straighten the elbows and curve your body away from your thighs. Try to create as much space between your belly button and pubis as you can.
Push into the ground with the tips of your fingers and raise the top of the chest up and forward from the ground. You can slightly bend the knees if needed.
Gaze forward without tightly crunching the back of your neck and take a few breaths while in this position, then exhale and return to the standing forward bend.
Individual with certain conditions should be mindful throughout their yoga practice.
For pregnant women, to avoid compressing your belly, you may need to stand with your legs wider apart, and don’t fold deeper than is comfortable. In the later stages of pregnancy, do not be afraid to leave the posture if it is not comfortable for you.
People with sciatica or other lower back problems, can try to turn their toes in to make the pose more comfortable.
Balance problems or are prone to falls people can use assistance, such as a chair, wall, or the physical support of another person, to prevent their injury.
12. Revolved Head To Knee (Parivrtta Janu Sirsasana)
Also known as: Revolved Head-to-knee Pose, Parivrtta Janu Sirsasana, Seated Side Stretch Pose, Parsva Upavista, Parsva Upavishta
Focus: Spine
Level: Intermediate
Total Time: 60 seconds
Indications: Backache headache, Improve digestion, Liver and kidney function, Insomnia, Exhaustion
Contraindications: Diarrhea
The Revolved Head To Knee pose works to open the spine while simultaneously stretching your hamstrings and shoulders. It can energize the liver and kidneys and can lead to better digestion. Experts believe that regularly performing this yoga pose can offer relief to those suffering from the back pain, sleeplessness, headaches, and exhaustion.
How to do:
Start by sitting with your torso straight upright and your legs spread apart. Bend the right knee out to the side and draw the right heel up to your groin. Flex the right knee slightly and move the right heel close to your left buttock.
Exhale and angle your torso to the left and bring your left shoulder to meet your inner left knee. Rest your left elbow on the ground inside the left knee, with your palm facing up. Grasp your big toe side of the left foot. Elongate your right side of your body, as you stretch the right arm upward to curve over your left thigh. Continue to stretch your right side until you can touch the toes of your left foot with the fingers of the right hand.
Push the left thigh into the ground as you inhale and gently stretch out your left leg. Avoid moving the left shoulder away from your knee as you straighten the left leg.
When the left knee is fully extended, you can then turn your head and look toward the sky. Inhale and move your right arm straight into the sky, angling toward your left foot. Inhale again, stretch the right arm over the left side of your head, and grasp the edge of your right foot. Move the elbows apart and turn your head toward the sky.
Remain in this position for several deep, slow breaths.
To release from this pose, release your left foot with your hands, undo the twist of your torso, and rise up until you are once again sitting upright with your hands lowered at your sides. Return the legs to straight before you.
Repeat this process, stretching to the right side.
13. Extended Puppy Pose (Uttana Shishosana)
Focus: Spine and shoulders
Level: Beginner
Total Time: 30-60 seconds
Indications: Insomnia, Stress
Contraindications: Knee injury (only)
The extended puppy pose opens the spine and shoulders. The only restriction for Extended Puppy Pose (Uttana Shishosana) is if you have a knee injury.
How to do:
Get down on all fours and make sure that the shoulders are directly above your wrists and the hips are directly above your knees. Work your hands slightly forward and curl the toes under your feet. Exhale and position the hips halfway to your feet. Avoid letting the elbows make contact with the floor as you do this.
Lower your face toward the ground and release the neck. Your lower back should be remained slightly arched. Push the palms into the floor and extend through the arms as you move your hips back. This movement should cause a stretch to occur in the spine.
Stay in the Extended Puppy Pose (Uttana Shishosana) for 30-60 seconds, breathing deeply and steadily, in and out.
To release yourself from Extended Puppy Pose, simply come back up onto all fours.
Source` https://www.fitzabout.com/exercises/yoga-for-back-pain/?fbclid=IwAR1d3I0_BGbAmqMDmmoc8DtkCTLdrIn5UqMaz6APnc4RyHdroc1IP1qc4GU#.YNQ3J-YdueM.instapaper
